12/31/19

This morning was a great workout, one of the best I've had in a while. Looked super simple on paper, but part C gave me a massive pump and I really enjoyed it. Felt fit. Great stuff, looking forward to training tomorrow / the rest of the week. 

Warmup: 
3 Rounds @ 75%
250m Row (build pace each round)
8 Elevator Dumbbell Press (1sec pause at each position)
12 Seated Sled Drag Face Pulls (sub ring face pulls)

+

Shoulder Mobility
Quadruped Shoulder CARS - 6reps/side x 2-3set
*notes - hold tension throughout your body by tightened you core and lower body while moving. Move slowly and deliberately and make one revolution of the arm in about 10 seconds

-Complete

A1) Dynamic Load Strict Press

3111; 6,5,4,4; rest 45sec

A2) Single Leg Barbell Hip Thrust

20X1; 6-8/leg; rest 90sec x 4

-95# x 6, 115# x 5, 135# x 4 x 2 sets; 95# across for the thrusts 

B1) Deficit Kipping Handstand Push Up

31X1; 3-6reps; rest 60sec x 3 sets
*Adjust deficit such that you stay within the 3-5rep range unbroken (should be able to go deeper this week with the KIP support to the top)
*Scale back to Regular Kipping HSPU or Pike Strict Handstand Push Ups

B2) Mixed Grip Pull Up

31X2; 3.3; rest 15sec/rest 90sec x 3
*6 total reps per set with a 15sec break after 3 reps at which point you switch grip
*Advanced athletes can load this so long as tempo is maintained

-Complete, 1 45# on each side for the deficit and 26# for the pull-ups

C) 3-4 Sets @ 75% Effort

20sec Tuck L Sit on Parallettes
10 See Saw KB Press (2 x 53#)
8 Ring Push Ups 20X0
rest 30sec
10 Elbow To Tall Plank
8 C2B Pull ups
6 Hindu Push Up
rest 90sec

-Complete, 4 sets ... great pump, really fun workout.